Koetliso ea koae

Tabata ke moemeli oa koetliso eohle ea nako, u ka re, joale u tla ba teng tšimolohong ea sebaka sena sa ho ikoetlisa.

Tsamaiso ea koetliso ea koae e ntle hobane feela mosebetsi o nka nako e nyenyane, sebaka, mme ha e hloke chelete leha e le efe. Empa taba ea hore u ka etsa karolo leha e le efe e lakatsehang ea 'mele, hobane ka koae ha ho na li-canon ho amanang le ho ikoetlisa - nka boikoetliso leha e le bofe boo u bo ratang le ho bo etsa ka lebelo le sebetsang le le fokolang. Sena se tla bitsoa koetliso ea tsamaiso ea koae.

Tabeng ena, re u eletsa hore u hlokomele maoto a hau. Metsotso e mene ka letsatsi bakeng sa lithuto tsa koae li ka etsa hore maoto a hao a be a phethahetseng ka beke kapa tse peli tsa boikitlaetso bo sa khaotseng (ho ba hlokolosi kamehla ho nkoa e le koetliso bonyane letsatsi le leng le le leng).

Koetliso ea rona ea koae e nka metsotso e 4 feela. Nakong ena, re tla etsa li-exercising tse 4 tse tsoang moqotetsong oa koae ka makhetlo a mabeli ka kakaretso, ka kakaretso - lihlopha tse 8. Re sebetsane le morero o latelang - metsotsoana e 20 ea boikoetliso, metsotsoana e 10 ea phomolo.

Tlhōrō ea ho koetlisa koae

Nako e 1 le 2:

1. Ho matha hona joale - re phahamisetsa mangole a rona holimo 'me re sebetse ka mafolofolo matsoho a rōna holimo le ka tlase. Moto e theoha ka menoana ea hau, ha ho hlokahale hore u otle lirethe tsa hao fatše.
2. Ho matha sebakeng se otlolohileng sa leshano - re hatisa leshano 'me, ha e le hantle, re tsoelapele ho matha.
3. Re potlakela ho ema, re etsa marotholo a mabeli ka mangole ka nako e le 'ngoe re ama matsoho ka bobeli.
4. Re ntse re tsoela pele re matha ka maoto a phahameng a phahamisitsoeng.
5. Re qhomela ho fihlela moo re robalang 'me re tsoela pele ho matha.
6. Re etsa marotholi a mabeli holimo mme re ama liatla ka mangole ka bobeli.

Setšoantšo sa timer se utloahala - re entse potoloho ea pele.

Kahoo, etsa mokoloko o mong.

Nako ea 3 le 4:

Ho tlōla ho hoholo ha maoto le maoto a mabeli ho ea pele le litsupa tse peli tse nyenyane tse nang le maoto. Ka mor'a ho qhomela ho hoholo ha "ho fihla" ho na le li-squats.

Re pheta hape hape.

Nako ea 5 le 6:

1. Re nka khatello ea leshano, ebe re qhomela ka maoto matsohong a rona mme re qhomela holimo.
2. Re etsa "sekere" ka matsoho le maoto a rona - re tšela matsoho le maoto, ebe re tsoa ka ntle, re hlahisa hohle. Ho etsa makhetlo a mararo
3. Re qhomela ho fihlela moo re robalang teng, re qhomela ka maotong a rona matsohong a rona hape hape.
4. Pheta sekere - makhetlo a mararo.
5. Ebe u ka ba le linako tse ling tse 2 tse behiloeng le likhase.

Re pheta hape hape.

Nako ea 7 le ea 8:

Re iketelletsa pele ka leoto le letona, re fetisetsa maoto ka lehlakore. Ka k'hamphani e ka pele re etsa squat e tebileng, re khutlela ka letsohong le letona, ebe re bokella maoto a rona hammoho. Re pheta, ho fetola, maoto a le letona le a letšehali.

Re pheta hape hape.